Cucumber and Avocado Soup with Tomato and Basil Salad

Vegetarian
Gluten Free
Health score
24%
Cucumber and Avocado Soup with Tomato and Basil Salad
45 min.
4
170kcal

Suggestions


If you're looking for a refreshing dish that captures the essence of summer, look no further than this delightful Cucumber and Avocado Soup with Tomato and Basil Salad. This vibrant recipe not only boasts a beautiful presentation but is also a fantastic way to take advantage of fresh, seasonal produce. Perfect for warm evenings or as a starter at your next gathering, this soup is both cooling and satisfying.

The creamy avocado combined with the crisp cucumber makes for a wonderfully smooth texture, while the buttermilk adds a lovely tang that lightens the whole dish. Topped off with a zesty tomato and basil salad, each spoonful is bursting with flavor. What's more, it's vegetarian and gluten-free, making it suitable for a variety of dietary preferences.

This recipe takes just 45 minutes from start to finish and offers a calorie-friendly option at only 170 kcal per serving. Whether you're enjoying it as a starter, a snack, or a light meal on a hot day, this soup is sure to impress. Plus, with the ability to prepare certain components a day in advance, it's as convenient as it is delicious. So grab your blender and get ready to whip up a dish that’s not only good for you but also a feast for the eyes!

Ingredients

  •  avocado pitted peeled quartered
  • 2.5 cups hothouse cucumber diced english peeled
  • tablespoons basil fresh chopped
  • teaspoons juice of lime fresh
  • 2.5 cups buttermilk 1% low-fat ()
  • tablespoons nonfat yogurt plain
  • tablespoons onion red chopped
  • 0.5 cup tomatoes seeded chopped

Equipment

  • bowl
  • ladle
  • blender

Directions

  1. Combine cucumber and buttermilk in blender. Chop 1/4 of avocado; set aside for salad.
  2. Cut remaining avocado into chunks.
  3. Add avocado to blender; then add 2 tablespoons red onion and 1 tablespoon basil. Blend until very smooth. Season with salt and pepper. Cover; refrigerate until chilled, about 1 hour.
  4. Mix reserved avocado, remaining 2 tablespoons onion and 1 tablespoon basil, tomato and lime juice in small bowl. (Can be prepared 1 day ahead. Cover soup and tomato salad separately and refrigerate.) Ladle cucumber soup into 4 bowls. Dollop each with 1 tablespoon yogurt; top with tomato salad and serve.
  5. Per serving: calories, 145; total fat, 6 g; saturated fat, 2 g; cholesterol, 5 mg
  6. Bon Appétit

Nutrition Facts

Calories170kcal
Protein17.47%
Fat45.72%
Carbs36.81%

Properties

Glycemic Index
47.5
Glycemic Load
0.95
Inflammation Score
-6
Nutrition Score
11.979130454685%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.14mg
Isorhamnetin
0.5mg
Kaempferol
0.08mg
Myricetin
0.03mg
Quercetin
2.15mg

Nutrients percent of daily need

Calories:169.78kcal
8.49%
Fat:9.22g
14.18%
Saturated Fat:2.1g
13.15%
Carbohydrates:16.7g
5.57%
Net Carbohydrates:12.33g
4.48%
Sugar:11.16g
12.4%
Cholesterol:6.4mg
2.13%
Sodium:244mg
10.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.92g
15.84%
Calcium:237.75mg
23.78%
Vitamin B2:0.37mg
21.84%
Phosphorus:216.77mg
21.68%
Vitamin K:22.4µg
21.34%
Potassium:698.88mg
19.97%
Fiber:4.37g
17.47%
Folate:67.86µg
16.97%
Vitamin C:13.59mg
16.47%
Vitamin B5:1.47mg
14.72%
Vitamin B6:0.26mg
13.13%
Magnesium:48.74mg
12.18%
Copper:0.19mg
9.67%
Manganese:0.18mg
9.1%
Zinc:1.35mg
8.97%
Vitamin B1:0.13mg
8.83%
Vitamin E:1.26mg
8.37%
Vitamin A:414.46IU
8.29%
Vitamin B12:0.45µg
7.53%
Selenium:4.06µg
5.8%
Vitamin B3:1.15mg
5.76%
Iron:0.66mg
3.65%
Source:Epicurious